Sugar and its Effects: Not All Sweet

Dr. Isaac Eliaz

With the many forms of sugar available, from table sugar, to high-fructose corn syrup to honey, understanding the differences between sugars and their effects on the body is not all sweet. Any form of sugar in excess weakens the immune system, causes inflammation in the body, and increases the risk for serious health conditions such as metabolic syndrome, diabetes, heart disease and cancer. When American individuals consumed only five pounds of sugar per year, prior to the 1900s, incidences of cancer, diabetes and heart disease were rare. Today, it is estimated that the average American consumes more than 135 pounds of sugar per year, so it is vital to understand which sweeteners are the most healthful to use in moderation and which ones to avoid altogether.

Forms of sugar that are not processed are better choices than highly-processed and refined sugars. Highly-refined sugars tend to produce a much higher spike in blood glucose levels than unprocessed or unrefined sugars. They also lack the trace nutrients that can still be found in unrefined, more natural sugars. Highly-refined sugars are also very difficult for the body to process, so they deplete your nutrient reserves as your body struggles to rebalance itself after ingesting these chemicals.

For natural sweeteners, turn to alternatives such as raw honey, real maple syrup (grade B contains more trace minerals) and unprocessed stevia. Again, even these sweeteners should be used in minimal amounts and if you are diabetic or fighting cancer, avoid all sweeteners whenever possible. After ridding your body of these addictive substances, the cravings will subside and you will be able to appreciate foods that are naturally sweet on their own.

Raw, unprocessed honey contains a variety of antioxidants, enzymes and trace amounts of vitamins such as thiamin and niacin. It also has antioxidant and antibacterial properties, both internally and externally. Raw honey can help to heal wounds because it contains an antiseptic substance called inhibine, which acts to promote healing and prevent infection. It also has anti-inflammatory properties that help soothe a sore throat or congested bronchial and nasal passages during a cold. Studies have also shown that raw honey may have anti-tumor potential, and some research suggests that consuming local, raw honey prior to the spring can help blunt seasonal allergies. Raw honey contains an enzyme that makes it much easier to digest than regular sugar, therefore lowering its effects on blood glucose levels.

Maple syrup and maple sugar is another alternative to processed sugar. But you have to make sure it is authentic maple syrup from trees, not flavored and filled with high-fructose corn syrup. Although more expensive, maple syrup and sugar are excellent sources of zinc and manganese, as well as trace amounts of calcium, iron and magnesium.

The stevia plant is native to South America and is extremely sweet in comparison to table sugar.   Steviosides and rebaudiosides are the natural compounds in stevia that create its sweet taste, but contain much fewer calories than sugar. It is important to buy the actual dried herb or ground green stevia, as opposed to the white stevia, as this is a tell tale sign of bleaching and processing. 

Artificial sweeteners, such as sucralose, cyclamate, aspartame, and saccharin are highly controversial, and many, especially aspartame, have been directly linked to neurological disorders and other serious problems. These chemicals have can wreak serious havoc on the body and should be avoided completely.

The question of why we consume so much sugar requires a complex answer that involves a multitude of physiological, psychological and environmental factors.  However, as we educate ourselves about the effects of such over-consumption and make healthier choices, we can help others to do the same, thus spreading awareness and strengthening ourselves and communities with empowerment and knowledge.

For more practical health information, visit www.dreliaz.org.